The National Alliance on Mental Illness (NAMI) has compiled information about managing stress or anxietry due to COVID-19, information for smokers,how to get care if you don't have insurance, financial assistance resources, grief support, housing information, etc.

Marijuana and Vaping Education/Prevention by the Sonoma County Dept. of Health Services:

Zoom Presentations will be presented by Drs. Sarah Cunningham and Richard Von Feldt from Panaptic (www.panaptic.com) and coordinated by the Sonoma County Dept. of Health Services. The presentations will be offered at various times throughout the month of May.

Please take a moment to find a presentation that works for you and register using the link below.

SELF CARE DURING

SHELTER-IN-PLACE

@MORGANWATKINSBRADWELL

1

BREATHE

We know that a dysregulated central nervous system can activate triggers and lead to heightened emotions, anxiety, depression, and even a suppressed immune system. We also know that breathing exercises can override the central nervous system and help us to work toward regulation. Breathe, my friend - it is so important in times like this. [If you're new to breathing exercises, try inhaling through your nose for 3 seconds and exhaling through your mouth for 6 seconds. Breathe in deep, then push the air out of your mouth like a gust of wind.]

2

BUILD A COPING SKILLS TOOLBOX

We use tool boxes because different tools serve different functions. Imagine trying to hang painting on the wall with nothing but a screwdriver or tighten a loose bolt with a hammer - that would be pretty difficult right? Sure, we would use a tool, but it wasn't the right tool for the situation. Coping skills work the same way. Building a coping skills toolbox means taking some time to consider the tools that you've learned (breathing exercises, grounding techniques, calming strategies, mindfulness, self-care, etc.) and consider the situation and/or needs where those tools would be most useful. Ultimately, YOU are the expert in you, so the tools that work better for you in certain situations may be different than someone else and that's okay. Honor what works for you and your body.

3

MOVE YOUR BODY

Movement allows our body a chance to remind us that it is trustworthy. Our feet and legs are trustworthy to keep us up right as we walk, run, dance, or skip. Our arms are trustworthy to hold the people and things that we love most. Our organs are trustworthy to keep us functioning, even when times are scary or unknown. As we move our bodies in a way that feels good to us, endorphins (calming, pleasant hormones) are released and we can be reminded that our bodies were designed to survive: our natural inclination is bent toward healing.

4

EMBRACE SUNLIGHT

You have probably heard at some point that humans are just houseplants with more complicated emotions... and it's true! Sunlight is essential to our well-being because natural sunlight on your skin stimulates vitamin D production in your body. Vitamin D protects against inflammation and high blood pressure, and it'll also improves brain function and boosts the immune system. If you're able, spend 10 to 15 minutes outdoors each day.

5

STICK TO YOUR ROUTINES

When life gets chaotic, we tend to put ourselves and our needs last on the priority list. However, we must remember that being flexible with our schedules and neglecting our regular routine are two different things. While it may seem beneficial or necessary in the short-term, neglecting ourselves can be exhausting or maybe even debilitating in the long-term. As we set our intentions on thriving rather than merely surviving, we have to factor our needs and routines into the equation. As much as you can, prioritize your regular sleeping and eating schedules.

6

PURSUE CONNECTION

We are social creatures by nature. Research has proven that healthy relationships and social support are an important part of health and well-being. Let's remember that social distancing does not mean that we have to sacrifice our social needs. We can pursue connection and healthy relationships with the people within our homes and with others through alternative methods (social media, messaging, FaceTime, online groups, etc). Maybe we can call it our quaran-team??